Kategorie: WOD

04/11/2022 Strength & Conditioning

warmup: Row x 30 seconds at 20 strokes per minuteRow x 30 seconds at 22 strokes per minuteRow x 30 seconds at 24 strokes per minuteRow x 30 seconds at 26 strokes per minute into 2 sets of:Jumping Pull-up x 6 reps Dive-bomber Push-up x 6 repsAssault Bike x 6 calories A. Conditioning Every 6 […]

03/11/2022 Strength & Conditioning

A. Warm-Up4x15s Move/15s Hold:DB Bent-over RowsDB Chest Flys B. Find your 1RM Bench Press C. 4 Rounds of:6 Bench Press @65% of B.500m Row AFAPRest as needed.

02/11/2022 Strength & Conditioning

A. Warm-Up/4 Rounds of:30m SB Carry @ 0.5BW/0.33 BW15m Bear Crawl15m Walking Lunges B. Find your 1RM Deadlift C. EMOM 11(4 Rounds): 1.6 Deadlifts @ 65% of B.2.20 WBS 9/6kg3.Rest

01/11/2022 Intermediate S&C

warm up 8’1 rd run10 forward-backward lunge10 medball thruster10 kbs3 burpee broad jumps strength 16’5 sets im supersetof8/8 blg split squats8 db bench press wod 20’ amrap400m run80 kbs (everytime you break 5 hr push ups)60 medball thruster40 walking lunges

01/11/2022 90min Strength & Conditioning

warm up 10’2 greatest stretch10 russian baby makers10 forward-backward lunge10 kbs1 rd run mental training 10’visualisierung box jumps strength and skill 40’5 sets1.) box jumps 3-5 jede runde höhe steigernim superset mit2.) db bench press 6-10 jede runde gewicht steigern THEN:5 sets1.) bulgarian split squats 5x 8/8 steigern jede rundetime left: prep for wod ConditioningAMRAP […]

31/10/2022 Strength & Conditioning

A. Strength A1: Weightliftingbuild up to a heavy complex2 Clean Pull + 1 Hang Clean + 2 Frontsquat B. ConditioningB. Condi (22min)AMRAP 615 Calories of Ergo12 Dumbbell Deadlifts9 Dumbbell Hang Power Cleans6 Dumbbell Push Presses Rest 2 minutes AMRAP 615 Calories of Ergo5 Dumbbell Devil’s Presses Rest 2 minutes AMRAP 615 Calories of Ergo12 Front-Racked […]

28/10/2022 Bodyweight / Beginner

1 sets of:Run x 200mScapular Pull-up x 10 repsLunge Crosspullaparts x 10 repsto BearCrawl w/a Db Scapular Pull-up x 10 repsBodyweight Walking Lunge x 20 steps Followed by… 2 sets of:Squeeze Dumbbell Romanian Deadlift x 6 repsSingle-Arm Dumbbell Hang Power Clean x 6 reps per sidePause Push-Press x 6 reps per side Then… A. Every […]

28/10/2022 Functional Fitness

A. SkillSnatch 3 sets:High Hang Snatch x 2 reps Followed by…3 setsHang Snatch x 2 reps B. CondiIngrid10 Rounds for Time3 Snatches (60/42,5)3 Bar Over Burpees 3 min rest Blake4 Rounds For Time30 meter Overhead Walking Lunges (20/10kg plate)30 Box Jumps (24/20 in)20 Wall Balls Shots (20/14)10 strict Handstand Push-Ups

27/10/2022 Strength & Conditioning

A. 4 Sets of:A1. 10 Strict Press @60%A2. 10 (Weighted) Strict Pull-UpsA3. 10 Strict TTB B. AMRAP 15:1 SB Clean @ BW/0.66 BW2 Wall Walks3 SB Floor Presses @ 0.66/0.5 BW4 High Box Jumps5/5 OA DB Row @ 0.5/0.33BW

26/10/2022 Strength & Conditioning

A. Warm-Up/ 2 Rounds with moderate pace of:500m Row50 (Weighted)Box Step-overs50 Mountain Climbers B. (Sumo)Deadlift:4×10 @ 60% C. 2 Rounds(15:00min) of:1:00min OA Devils Press L 22,5/15kg1:00 min Stationary DB Fwd Lunge L(DB Hold/R leg Steps for- and Backward)1:00min DB Suitecase Carry L1:00min Rest1:00min OA Devils Press R 22,5/15kg1:00 min Stationary DB Fwd Lunge R(DB Hold/R […]

25/10/2022 Endurance

warm up 10’2 rds run10m soldier lunges10 medball thrusters10m spiderman crawl workout TC: 45’first“COMBS” extended80 squats200m run60 squats400m run40 squats800m run20 squats1600m runthen amrap wallballs in the remaining time

25/10/2022 Gymnastics

warm up 10’3 inch worm10m reverse bear crawl10m spiderman walk10m frog jumps strength and skill 15’3-4rounds of30-45s hs hold30-45s hanging l-sit hold30-45s wall sit30s side plank l/r conditioning 30’ EmomChelseaRX5 pull ups10 push ups15 air squats Scaled2 pull ups6 push ups10 air squats

25/10/2022 Strength & Conditioning

A. Every 3 minutes, for 12 minutes (4 sets):Front Squat3sets x10reps @60%1 set allout with sandbag in frontrack B. For time:50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)25 Front Squats (80% of 1rm) 25 Burpee Box Jump-Overs (24″/20″) *Barbell should start from the ground.

24/10/2022 Strength & Conditioning

Warm-Up. prep for pull & push A.In teams of 2, alternate complete rounds and complete as many rounds as possible in 40 minutes of: Team Member A:15 meter Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)1 round Run10 Strict Pull-Ups15 meter Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg) Team Member B:AMRAP as long as […]

22/10/2022 INTERMEDIATE

warm up 6’10m soldier lunges6 scap pull ups6 scap push ups1 rd run strength 20′ 3 Supersets ofBulgarian Split Squats 6-10/legSingle Leg Deadlift 6-10/leg 3 supersets of15-20 pull aparts15-20 katana extensions Conditioning 20’ 2x 8’ amrap add 10 reps per exercisein round 22’ rest between rounds10 db snatches10 burpee box jump overs10 t2b10 squat jumps10 cal […]

22/10/2022 90min

warm up 10’10m soldier lunges6 scap pull ups6 scap push ups1 rd run strength 35’3 Supersets ofBulgarian Split Squats 6-10/legSingle Leg Deadlift 6-10/leg 3 supersets ofStrict Chest to Bar Pull Up/ Austr. 4-64-8 Diamond Push Ups3 supersets of15-20 pull aparts15-20 katana extensions Conditioning 35’ 3×10’ amrap add 10 reps per exerciseeach round2’ rest between 10 […]

21/10/2022 CROSSTRAINING

a. strength For Max Reps in 10 minutes5 minute Strict Chinups5 minute Barbell Rollouts (scale 8 reps per set should be unbroken, use ROM accordingly) b. conditioningherowod “JOHN MORAN” For Time24-20-16-12-8-4 reps of:Front Rack Lunges (60/42,5kg)Hand Release Push-Ups

20/10/2022 CROSSTRAINING

A. 3 Sets of: A1. 30m SB Front Rack Carry A2. 15/15 Landmine Rows B. Strict Press8×1 @ 90% C. 2-3 Sets of:Harnessed Bear Crawl D. 2-3 Sets of:Sled Sprints

19/10/2022 CROSSTRAINING

A. Warm-Up/AMRAP 10:15m KB Suitecase Carry L 16/12kg L15m KB Suitecase Walking Lunges L15m KB Suitecase Carry L 16/12kg R15m KB Suitecase Walking Lunges R B. Deadlift8×1 @ 90% C. For time:100 KB Goblet Squats 32/24kgIf you break set you have to pick up the KB and continue after 15 seconds, no more Rest allowed.

18/10/2022 BODYWEIGHT

warm up 8’ amrap1x stairs3 burpees5 ring rows10 air squats WOD TC: 45’60-40-20hr burpeest2b/ leg raisesc2b pull ups/ australian pull ups accum. seconds single leg wall sitafter 60 of each – run the stairs 6xafter 40 of each – run the stairs 4xafter 20 of each – run the stairs 2x then: AMRAP Double Unders […]